CrossFit Firebase Orlando

As Many Rounds As Possible in 15 Minutes

Strength. Shoulder Press
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 65% of 1 RM
5 Reps @ 75% of 1 RM
5 Reps @ 85% of 1 RM

WOD
AMRAP in 15 minutes of :
5 Box Jumps (RX  24″M/20″W RTG 30″M/24″W)
10 Thrusters (RX 95#M/65#W RTG 135#M/95#W)
15 Double Unders or 15 Ball Slams (20#/15#)


The FireBase family will miss “The Rach” & “The Josh”….
Drive safely as you return home to New York!

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